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Close-up of a matte light gray ceramic bowl filled with herb-speckled rice, charred grilled chicken, and fresh Mediterranean salad.

The Ultimate Mediterranean Chicken Bowl

This vibrant Mediterranean Chicken Bowl features juicy grilled chicken, fluffy herb rice, crisp cucumbers, kalamata olives, and crumbled feta cheese. It is the perfect healthy, high-protein meal prep recipe packed with fresh flavors.
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 2 bowls
Course: Dinner, Lunch
Cuisine: Greek, Mediterranean
Calories: 680

Ingredients
  

Main Ingredients
  • 1 lb boneless, skinless chicken breasts About 450g
  • 1/4 cup extra virgin olive oil 60ml
  • 2 tbsp fresh lemon juice 30ml
  • 2 cloves garlic Minced
  • 1 tsp dried oregano 1g
  • 1 tsp kosher salt 5g, divided
  • 1 cup long-grain white rice 200g, rinsed well
  • 2 cups water 475ml
  • 1/4 cup fresh parsley 15g, finely chopped
  • 1 cup cucumber 150g, coarsely chopped with dark green skin on
  • 1 cup red bell pepper 150g, chopped
  • 1/2 cup red onion 75g, coarsely chopped into purple chunks
  • 1/2 cup kalamata olives 90g, dark and halved
  • 1/2 cup white feta cheese 75g, generously crumbled
  • 1/2 tsp black pepper 1g, freshly ground

Equipment

  • 1 Cast Iron Grill Pan Essential for achieving prominent dark char marks on the chicken.
  • 1 Medium Saucepan with Lid Used for steaming the long-grain white rice.

Method
 

Preparing the Bowl
  1. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, and half the salt. Toss the chicken breasts until completely coated with the glistening marinade.
  2. Preheat a grill pan over medium-high heat. Sear the chicken for 6-7 minutes per side until prominent dark char marks form and internal temperature reaches 165°F (74°C). Let rest, then slice into thick, juicy strips.
  3. Bring the rinsed long-grain white rice, water, and remaining salt to a boil in a saucepan. Reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let sit for 5 minutes, then fluff and fold in the chopped green parsley.
  4. Coarsely chop the cucumber, red bell pepper, and red onion. Halve the dark kalamata olives.
  5. In a ceramic bowl, lay down a base of parsley-speckled rice on the left side. Top with the sliced grilled chicken. On the right side, arrange the fresh vegetable mix and olives. Generously sprinkle with crumbled feta cheese and black pepper.

Notes

Always let the chicken rest before slicing to retain maximum juiciness.
Rinsing your rice prevents it from becoming mushy, yielding a fluffy texture.